With Mayo Clinic behavioral counselor Jennifer A. Kern, M.S., C.T.T.S.

There are many lifestyle changes involved in stopping tobacco use. Some of these changes, if not managed along the way, can become obstacles for quitting and staying quit. One concern I hear people talk about is possible weight gain. To some, this is a very important issue that can influence their desire and ability to stop smoking.

On average, weight gain does not exceed 5-9 pounds over a 6-month period. However, many people feel that even this is too much for them. In order to minimize weight gain or avoid it altogether it is important to be aware of some of the reasons that people may gain weight when they quit.

• Many people seek another hand-to-mouth activity to replace the smoking — they start eating instead.
• Some people experience increased appetite when they quit. This can actually be a result of withdrawal — what feels like "hunger pains" is really a cigarette craving in disguise.
• Smoking delivers an instant gratification on a chemical level in the brain. It is not uncommon to seek alternate forms of pleasure, such as indulging in sweets and other "comfort foods" during the quit process.
• Having a cigarette typically requires going outside. This means getting up from the couch or away from the desk at work and walking to a smoking area. That activity done 10, 20, 30 times per day burns calories! Stopping smoking can mean stopping that extra physical activity as well.

So how do you prepare in advance to combat these factors? There are behavioral strategies you can employ throughout your quit process to get you through without having to buy a whole new wardrobe. Here are some ideas to help you brainstorm what might work for you:

• Use oral substitutes that are low calorie or sugar-free, such as suckers or chewing gum. If you like salty snacks, get nuts or seeds in the shell. This will satisfy cravings, keep your hands busy and lessen the chance of over indulgence.
• Keep non-edible substitutes handy, such as straws, tooth picks or cinnamon sticks.
• Drink water. Carrying a water bottle everywhere you go gives you something to play with in your hands and put to your mouth.
• Eat a healthy, balanced diet. Focus on fruits and veggies, good proteins and whole grains. Steer clear of fatty, high-calorie foods, including refined sugars and processed carbs that can lead to weight gain.
• Get active. Find something you can do and work it into your routine. This could be something as simple as stretching or walking.

Remember, it is important to find a variety of things that you enjoy and that you can stick with in order to make the lifestyle changes necessary to stay quit for the long run.

Please share your suggestions and experiences with us.

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